The Science of Serenity: Yoga’s Impact on the Nervous System and Hormonal Balance

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Introduction

Over the past 10 years, I have been attempting to understand and adapt the ancient practice of yoga. I travelled to Mysore to study ancient yogic traditions through the lens of modern science. It has also helped me to understand what brought me to yoga originally. Over the course of teaching thousands of students yoga, I can confirm that the benefits of yoga are tremendous and very much understated in modern society. It’s simple; health is declining because it isnt valued. The practice of yoga allows for an individual to realize fascinating and comprehensive benefits for human health and to redistribute their system of valued. Yoga is a way of philosophy. This article will delve into the anatomical and physiological underpinnings of yoga, specifically its profound effects on the nervous system and hormonal balance, to illuminate how these practices foster positive mental health.

Yoga and the Nervous System

The Parasympathetic Nervous System and Yoga

Yoga’s ability to activate the parasympathetic nervous system (PNS), often referred to as the “rest and digest” system, is a cornerstone of its mental health benefits. According to a study published in the Journal of Alternative and Complementary Medicine, practices such as gentle yoga poses, meditation, and pranayama (breath control) significantly increase vagal tone, an indicator of parasympathetic activity, leading to relaxation and stress reduction (Streeter et al., 2010).

Just sitting still and breathing deeply can lower your cortisol levels significantly. I can’t tell you how many people miss out on this in favor of the “go” mentality. To relax, you have to stop; sometimes.

Neuroplasticity and Mindfulness Practices

Research in Frontiers in Human Neuroscience outlines how consistent yoga practice contributes to neuroplasticity, the brain’s ability to form new neural connections throughout life. This adaptability is enhanced by yoga’s mindfulness component, promoting cognitive flexibility and resilience to stress (Gard et al., 2014).

These findings collectively suggest that yoga can play a pivotal role in mental health interventions. By enhancing neuroplasticity and fostering a mindful approach to mental health, yoga offers a holistic and effective strategy for managing anxiety and depression, supporting its integration into mental health treatment and wellness programs for addicts and/or abusers.

Meditation and Brain Structure: Research has shown that meditation, a key component of yoga, can lead to changes in the brain’s structure, particularly in areas associated with memory, sense of self, empathy, and stress. For instance, a study that found increased gray matter density in the hippocampus, known for its role in learning and memory, in individuals who engage in mindfulness meditation.

Breath control and pranayama practices influence the autonomic nervous system, shifting the balance towards the vagus nerve, which helps promote relaxation and reduce stress levels. This shift is associated with reduced cortisol levels, a marker of stress, thereby potentially reducing anxiety and depressive symptoms.

Yoga for Hormonal Balance

Cortisol and Stress Response

A pivotal study in Psychoneuroendocrinology demonstrated that regular yoga practitioners exhibit lower levels of cortisol, the stress hormone, compared to non-practitioners. This suggests that yoga can modulate the body’s stress response system, leading to improved mental health outcomes (West, Otte, Geher, Johnson, & Mohr, 2004).

Yoga’s Effect on the Endocrine System

Yoga’s impact extends to the broader endocrine system, which regulates hormones. The Indian Journal of Physiology and Pharmacology reported that specific yoga poses and sequences can stimulate or soothe various glands, promoting hormonal balance. This equilibrium is essential for mood regulation, stress management, and overall mental well-being ^[1]. Studies have indicated that mindfulness practices can reduce rumination, a significant factor in the development and maintenance of depression. By fostering a non-judgmental awareness of the present moment, yoga helps individuals break the cycle of negative thought patterns.

Practical Applications

The practice of asana can optimize the nervous system and hormonal functions. For example, inversions like downward dog or headstand can rejuvenate the endocrine system, while slow, mindful movements in poses such as child’s pose or seated forward bend activate the vagus nerve, fostering a state of calm.

Yoga for Substance Abuse Disorders

Yoga has been increasingly explored as a complementary intervention strategy in the treatment of substance use disorders (SUDs), with several studies highlighting its potential benefits. Research demonstrates that yoga practices, including Hatha yoga, Sudarshan Kriya yoga, and various breathing and meditation exercises, can have positive effects on individuals struggling with substance use, including tobacco, alcohol, or opioids.

Incorporating Scholarly Insights into Daily Practice

Understanding the science behind yoga empowers practitioners to tailor their practice to specific mental health goals. When you are stressed, you can meditate. By integrating these scientifically backed techniques into regular practice, you can control your own health. There is a lot of research left to be done; but there is some evidence to support yoga as an effective therapy for anxiety and depression. Obviously these are hard things to measure; not only are depressions and anxiety subjective, but the way each individual experience yoga is different because of different use histories in the body from sports, etc.

Conclusion

These findings collectively suggest that yoga, through its multifaceted practices of breathing, contorting, and physical rigor can ameliorate mental health. The confluence of yoga with modern scientific research offers compelling evidence of its benefits. The key to further research will be underpinning its exact efficacy in enhancing mental health. So far, the breathing techniques have yielded some of the most widely acknowledged clinical data. As we continue to explore the depths of yoga’s therapeutic potential, it becomes clear that this ancient practice holds timeless relevance in our quest for psychological well-being in the contemporary world. During our lifetime, we might learn why!

References (read the first one!)

Bhavanani, A. B., Madanmohan, & Sanjay, Z. (2012). Understanding the Science of Yoga. The Indian Journal of Physiology and Pharmacology.
Gard, T., Noggle, J. J., Park, C. L., Vago, D. R., & Wilson, A. (2014). Potential self-regulatory mechanisms of yoga for psychological health. Frontiers in Human Neuroscience.
Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2010). Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Journal of Alternative and Complementary Medicine.
West, J., Otte, C., Geher, K., Johnson, J., & Mohr, D. C. (2004). Effects of Hatha Yoga and African Dance on Perceived Stress, Affect, and Salivary Cortisol. Psychoneuroendocrinology.
Namrata Walia, Jennifer Matas, Acara Turner, Sandra Gonzalez and Roger Zoorob -The Journal of the American Board of Family Medicine

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Instagram is Toxic and Dangerous

Leave a Comment / art, Evolution, philosophy, Science, Technology

Instagram Toxicity Depicted

Instagram has become a dangerous and toxic menace to society at large. Meta is truly one of the most irresponsible companies in history allowing for popularity to take precedent over decency, in regards to violating the rights of its users and therefore, of the youngest generation of humanity. Social media is wrecking the lives of American youth by allowing toxic, even violent behavior. Does Facebook still sell our email addresses? Their ethics seem to be non-existant. Many other tech companies are facing scrutiny for the affect their technologies have on the user base.

Honestly I do believe that Instagram has become an extinction level threat. The toxic negative impacts of the irresponsibly managed company have already destroyed countless lives. Why don’t you report on that Instagram? In combination with the lack of responsible government oversight and regulation and obvious corruption, Instagram could cause the destruction of America and humanity. The failure of America’s government and American academic institutions and cannot be overstated. The social media companies are obviously also to blame.

Here are the leaked documents from Facebook and Instagram:

“In a blog post, Facebook released two slide decks that had informed the Wall Street Journal’s bombshell report(WSJ) from mid-September indicating that the company knew from internal research conducted in 2019 that its subsidiary platform Instagram was harming the mental health of teen girls, particularly when it comes to body image.”

“More than a year after the Facebook Papers dramatically revealed Big Tech’s abuse, social media companies have made only small, slow steps to clean up their act,” Sen. Richard Blumenthal (CNN Business) The Facebook and Instagram wellness hubs make ABSOLUTELY no mention of the data of these analyses, the statistics, or the math. They are trying to hide the tremendous amounts of negative data about them.

Children and even young adults shouldn’t have access to social media. The data is very clear. They aren’t ready for that kind of hyper-connectedness. They need strong nuclear family connections and during development these kinds of products are far too influential on them and turn them into products for advertisers and the social media companies.

The negative impacts of Instagram on youth culture in America have been a subject of growing concern for the adults populations at large. As various studies and reports highlight significant adverse effects, more studies are released about the harmful quality of the algorithms involved in the platform’s popularity and engagements. This is all supported scientifically, you can see the sources at the bottom of the article. There are a lot of them, because this is a well-documented problem.

Key issues involving social media use for non-adults include:

Body Image and Self-Esteem Issues: Instagram has been linked to negative effects on young people’s feelings about their appearance and body satisfaction. The platform can exacerbate risks for eating disorders and other mental health concerns such as depression and low self-esteem. A study cited by The Wall Street Journal found that 32% of teen girls felt worse about their bodies after using Instagram, indicating that the platform can significantly alter how young women view and describe themselves. Sounds pretty dangerous and mentally poisonous.
Mental Health Concerns: Instagram’s design, which capitalizes on the biological drive for social belonging, encourages continuous scrolling and engagement. This mechanism has been associated with mental health issues like depression, social anxiety, and self-esteem problems and is called . Exposure to Instagram’s narcissistically oriented content, driven by a business model focused on maximizing user attention, can have cumulative negative impacts over time.
Increased Mental Distress and Suicidality: Research implicates smartphone and social media use, including Instagram, in the rise of mental distress, self-injurious behavior, and suicidality among youth. The effects are particularly pronounced among girls, suggesting a dose-response relationship between social media usage and mental health issues. Suicide numbers are difficult to discern directly because of the amount of coinciding variables in a suicide; however rates have steadily increased with the adoption of social media as a norm. Cyber-bullying has also contributed to this numeric increase in a significant way.

“Most teens report at mental health issue” -<(instagram reports)>.

The Mental Health concerns can be further categorized:

Loneliness
Depression
Eating Disorders
Body Dissatisfaction
Body Dysmorphia

As an adult that once was a kid with the internet, putting hyperconnectedness into the hands of the youth is irresponsible at best. The highlight reel effect is omnipresent on the platform and the internet as a whole and isn’t really understood by most folks. Kids need to be taught this kind of stuff in school; parents can’t be relied on to teach their kids this stuff because a lot of them don’t know about it. Kids need parents to help them navigate the thick and difficult world of technology that has become more and more predatory over time, from video games, to social media, to conspiracy theories, to just general laziness and confirmation bias and a sense of privilege and narcissism that seems to have become rampant in American society. Teachers, educators, and family, parents, brothers sisters, etc. typically share values to create humility. That’s why we generally both love and hate the time around our parents.

With the advent of all of this new, super powerful technology, we are at a crossroads of a civilization, especially in this country. America can either learn to be ethical, to strive for the greatest good, or we will become a corrupt pile of shit-bags that just want to argue and compete with each other to be the best in some imagined competition. There is always hope for something greater.

These findings underscore the need for greater awareness about time spent on social media. and intervention strategies to mitigate the harmful effects of Instagram on the mental health and wellbeing of young people in America. If you know someone that is spending way too much time on Instagram, or Facebook, or any other platform, you should tell them. Be their friend in real life.

What Precautions can you take to Mitigate the Negative Impacts of Social Media

Take a break every 10 minutes. Try not to spend more than an hour on social media. TikTok has proven to be a data feed for China and its algorithm is very different for Americans and Chinese citizens. In a court filing, the former employee of ByteDance, Yintao Yu, alleged that the CCP spied on pro-democracy protesters in Hong Kong in 2018 by using “backdoor” access to TikTok to identify and monitor the activists’ locations and communications. There is certainly potential for this to happen to Americans, through Instagram and Facebook.
Remember that Instagram is highly manipulated. It is literally subsidized by the FBI, Homeland Security, and the State Department to monitor potential terrorist activity (this is actually a good thing right now, imo). However, even when you use your privacy settings, your social media accounts are not totally private. How much privacy an American citizen gets should at least be a matter of debate for the people, as well as our representatives. In most cases, Facebook, Twitter, Instagram, and other social media companies will voluntarily share your information and personal messages with law enforcement agencies, whether they have a warrant or not[²¹].
No one actually looks like the actors do in movies (although some are undoubtedly more attractive in reality because of their distinctive, unique, and charismatic personalities). Don’t compare yourself to others on the platform; deep friendships and family relationships are the most rewarding according to modern psychological data[²⁰].
There are significant weaknesses in Facebook’s and Instagram’s algorithms. They are very flawed. Deep connections are created and fostered in real life; digitalization of friendship simply isn’t rewarding to us. Social media is most effectively used as an enhancement to real life interaction, not the other way around.
Limit your social media use. 30 minutes per day, per platform is probably a lot, but reasonable for a younger adult. More time on a site might be acceptable for work; if you are growing a business on social media sites, I say good luck to you. Use it for friendship.
Explain to your kids what Instagram is. Teach them how it is flawed and how reality truly work.
Spend more time with your children and kids in general in the analog world. It’s where we are meant to be.

References:

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Nose Breathing & the Lungs

Leave a Comment / Anatomy, health, Organ Systems, Respiratory System, Science

The Benefits of Nasal Breathing

Ventilation and The Sympathetic Nervous System

Breathing is a fundamental act of life. In humans, breath represents the gateway between the mind and the body. Also called ventilation, it is the first action we take when we are born, and the last before we die. The lungs are the primary mover of energy within the body; when stressed, the breathing rate elevates. Yogis and practitioners of meditation are particularly interested in breathing as a way of becoming more aware of the body.

Ideally, a yogi can breath in and out through their nostrils ceaselessly. Some people have physical limitations in their ability to do this, so as always, consideration must be taken the unique deviations of an individual skeleton. The physiological difference between breathing through your nose and through your mouth is tremendous. Clearing your nasal and air passageways can be a simple part of daily maintenance, or caring for the body’s optimal organic function. Yoga is the exercise of “stilling the mind” through the restricted the flow of breath. Using the nostrils is key to that restriction.

The “Energy” Organ

The lungs are the primary source of your energy level. They extract oxygen from the air we breathe primarily on the exhale. About 5% more of the oxygen in the air is extracted into our lungs when we exhale through the nostrils as well (air has been measure to enter ~21% and leave ~12% while breathing through the nose | ~21% and leaves at 16% through the mouth).

“When you exercise, carbon dioxide levels increase significantly which alert the chemoreceptors, which subsequently notify the brain’s respiratory center to increase the speed and depth of breathing. This elevated respiration rids the body of excess carbon dioxide and supplies the body with more oxygen, which are needed during aerobic exercise.” (Sarah Novotny and Len Kravitz, Ph.D, UNM, “The Science of Breathing”)

Nose Breathing and the Diaphragm

Because the nostrils are smaller then the mouth, air exhaled through the nose creates back flow of oxygen during the exhale. It slows the air escape so the lungs have more time to extract oxygen from them. They also increase the humidity of the air that travels into the lungs and Similar to closing the end of a teapot, breathing this way creates pressure in the diaphram and allows for a deeper exhale. A more complete exhale activates accessory breathing muscles to the fullest capacity which includes all of the abdominal muscles. All of this occurs muscularly while the sustained, increased oxygen level affect the muscles and nervous system regenerating it and allow the yogi to continue practicing. The key is slowing down the pacing so that the body can sustain its oxygen level.

Let’s look at the different parts of the anatomy involved with breathing.

Muscles involved with Breathing

Sternocleidomastoid
Scalenes (neck)
Trapezius
Latissimus Dorsi (upper back)
Pectoralis
Diaphragm – primary breathing muscle
Rectus
Internal Obliques
External Obliques
Transverse Abdominus
Serratus Muscles (ribs)
Illiocostalis
QL (lower back)

The bottom of the diaphragm is extremely important as it separates the upper portion of the torso from the lower and assists in the ventilation process. This is key to understanding why full capacity respiration is so important to the human body. Most of the organs lie within the Thorax, or chest cavity, so the lungs have a very complex and interesting relationship to the rest of the organs, especially the organs of the digestive tract.

How your Lungs Affect your Organ Anatomy

Because the nostrils are smaller than the mouth, air exhaled through the nose creates a back flow of air (and oxygen) into the lungs. And because we exhale more slowly through the nose than we do though the mouth, the lungs have more time to extract oxygen from the air we’ve already taken in. This affects the vital nervous system connections to your lungs and heart. Not breathing well through your nose can alter your heart rate and blood pressure. It can also increase the intensity and frequency of the human stress response. Many researchers have said that mouth breathing can also be misdiagnosed as ADHD. This is why yoga can be extremely important and useful for children and to alleviate the negative aspects of stress response (cortisol release).

That about does it for the known effects of respiration through the nose, although I’m sure the benefits to the organs, specifically the digestive tract are understated. Share what you know below!

References:

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Femur Bone Anatomy: Pillars of Support for the Human Skeleton

Leave a Comment / Anatomy, Body, health, Science

Introducing the most Massive and Strong (in most ways) Bone in the Human Body

There are 62 bones in the legs: 10 trunk/hip bones, 14 ankle bones, and 38 foot bones. The femur (thigh) is the largest and strongest of these bones. Most land mammals capable of jumping also have femur bones, also lizards, frogs, and other tetrapod vertebrates. Its length on average is 26.74% of a person’s height, a ratio found in both men and women and most ethnicities with only restricted variation.

"80 - Pelvic bones with sacrum and femur" by Knowledge Collector is marked with Public Domain Mark 1.0. To view the terms, visit https://creativecommons.org/publicdomain/mark/1.0//?ref=openverse.

5 Interesting Femur Bone Statistics

The femur is, on average, about 1/4 of a person’s height. It’s remarkably strong and can withstand forces of up to 1,800 to 2,500 pounds (800 to 1,100 kilograms) of pressure, making it one of the strongest bones in the body.
The Femoral neck sits at a 125 degree angle
Vehicular accidents are the primary cause of breakage
During growth in childhood and adolescence, the proximal end of the femur (the femoral head) has a growth plate, known as the epiphyseal plate. This growth plate allows for longitudinal growth and helps determine a person’s final height when it closes.
Forensic anthropologists often use the femur bone to estimate the age of an individual based on the degree of fusion of the epiphyseal plates, which can help in identifying human remains. It is heavily used in archaeology.

The Greater Trochanter

The Great Trochanter is a large, irregular, quadrilateral eminence on the upper portion of the femur bone. This portion of the bone has several, extremely important muscle insertions for the thigh and hip bones:

The lateral surface, quadrilateral in form, is broad, rough, convex, and marked by a diagonal impression, which extends from the postero-superior to the antero-inferior angle, and serves for the insertion of the tendon of the gluteus medius.

Above the impression is a triangular surface, sometimes rough for part of the tendon of the same muscle, sometimes smooth for the interposition of a bursa between the tendon and the bone. Below and behind the diagonal impression is a smooth triangular surface, over which the tendon of the gluteus maximus lies, a bursa being interposed.

The medial surface, of much less extent than the lateral, presents at its base a deep depression, the trochanteric fossa (digital fossa), for the insertion of the tendon of the obturator externus, and above and in front of this an impression for the insertion of the obturator internus and superior and inferior gemellus muscles.

Reference: (https://en.wikipedia.org/wiki/Greater_trochanter)

The Lesser Trochanter

The Lesser trochanter is on the underside of the femoral head and also has several muscular insertions: The Psoas Major on bottom and the Illiacus on top.

The Femoral Head

The Femoral Head is the highest part of the femur bone, support by the femoral neck. It inserts as a ball/socket joint into the Hip/Ilium via the structure depicted to the right.

The Femoral Neck

The Femoral neck usually sits at a 120-135 degree angle with some variation. A fracture of this area is known as a hip fracture and happens during aging. This structure supports the head of the femur bone and its insertion into the hip.

The Femoral Body

The Shaft of the femur is somewhat curved and has a protruding ridge called the linea aspera (rough line). The area of the bone supports the strongest muscle tissue in the body, including the hamstrings, Quadriceps, and thigh musculature. The Vastus Laterallis (outer quadricep) and adductor magnus (inner thigh muscle) connects into the linea aspera.

Lower Portion of the Femur

The Lower portion of the femur bone consists of two condyle (from the Greek word for knuckle), lateral and medial that create the surface for the upper tibia bone and the knee-joint. Coated meniscus tissue layers on top of the bone and provides synovial fluid for frictionless movement within the knee. The medial (inside) condyle is the larger than the lateral due to its increased weight-bearing.

How the Femur Bone affects your Holistic Health

Femur bone fractures correlate with increased disease in the elderly. It is safe to say that the femur bone is an organ that houses much of the mineral deposits for the body. Therefore, as we age and the bone tissue become more porous, this bone become one of the primary areas of decomposition.

Bone Marrow and the formations of new blood cells

Red Bone Marrow

Red bone marrow is the primary site for hematopoiesis, the formation of blood cells.
It is located in the cavities of certain bones, including the femur, pelvis, ribs, vertebrae, and sternum.
Red marrow consists of a network of blood vessels, various types of blood-forming cells, and supporting tissue called stroma.
Hematopoietic stem cells (HSCs) within the red marrow are the source of all blood cells. These stem cells have the remarkable ability to differentiate into various types of blood cells.
Red marrow is highly active in producing blood cells during early life when there is a significant need for rapid growth and the formation of a robust blood cell population.
Red marrow plays a vital role in supporting the high demand for red blood cells, white blood cells, and platelets in growing children.
Red marrow primarily produces red blood cells, white blood cells (granulocytes, lymphocytes, and monocytes), and platelets.
Red blood cells are responsible for oxygen transport in the body.
White blood cells play a vital role in the immune system’s defense against infections.
Platelets are essential for blood clotting and wound healing.

Bone Marrow during the aging process:

As an individual grows and matures, some of the red bone marrow within the femur and other long bones gradually undergoes a transformation into yellow bone marrow.
This transformation involves the conversion of hematopoietic (blood-forming) tissue into adipose (fat) tissue.
The shift from red to yellow marrow is part of a natural process that occurs with aging and is influenced by factors such as hormonal changes and the body’s decreasing need for rapid blood cell production.
While yellow marrow is predominant in the central cavity of long bones like the femur in adults, red marrow still exists in other locations, such as the axial skeleton (e.g., pelvis, sternum, vertebrae).
Red marrow retains its hematopoietic activity in these areas and can be mobilized when there is a greater demand for blood cell production, such as in response to illness, injury, or certain medical conditions.

Yellow Bone Marrow

Yellow bone marrow is found in the central cavities of long bones, including the shaft of the femur.
It contains fewer blood-forming cells and is mainly composed of fat cells (adipocytes).
Yellow marrow stores fat and serves as an energy reserve for the body.
In certain circumstances, such as severe blood loss or chronic anemia, yellow marrow can transform back into red marrow to help replenish blood cell populations.

Adaptive Response of the Femur Bone:

The femur bone, like other bones in the body, can adapt to changing physiological needs.
In cases of severe blood loss, chronic anemia, or other conditions that require increased blood cell production, the femur’s red marrow can become more active, and additional sites within the femur may transition from yellow to red marrow to support hematopoiesis.

One of the primary aspects of bone health is acquiring enough calcium to maintain bone density. Most calcium is available via leafy green vegetables, notably kale, bok-choy, and broccoli. Sodas and carbonated beverages make it harder for the body to absorb calcium and should be avoided by those with osteoporosis (orthoinfo.com). Vitamin D is an important catalyst for absorbing calcium into the bloodstream.

Phosphorus is another vital nutrient to maintain bone health. Nuts, Sesame Seeds, peanut butter, parsley, crab and prawns are all foods high in phosphorus. Don’t feel like you have to eat meat or drink milk to get these essential nutrients.

References:

https://en.wikipedia.org/wiki/Femur_neck
https://en.wikipedia.org/wiki/Greater_trochanter
https://orthoinfo.aaos.org/en/staying-healthy/calcium-nutrition-and-bone-health

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Cold 1936_Pneumonia_prop_strikes_like_a_man_eating_shark

What Does Cold Weather do to Your Body?

Leave a Comment / Anatomy, art, Body, health, reality, Respiratory System, Science

Cold Weather and Lower Temperatures Affect the Human Body

The Human Body is made to deal with the Cold

Cold Temperatures stress the body, but the human body is meant to adapt to colder conditions. You see, low temperatures stress the body; but in a way, it is a very psychological phenomenon. It happens in your mind. The way that you react mentally can have a big effect on how the stress of cold affects you. However, for this article we will discuss primarily the physiological response of the human body to low temperatures.

Over time, the body will adapt to colder conditions. Even brief exposure to low temperatures lead to increased levels of norepinephrine and cortisol, lymphocytosis, decreased lymphoproliferative responses, decreased levels of TH1 cytokines and salivary IgA, and increased lactate levels during exercise. It takes time for the body to de-stress itself in the cold.

Does Exercising Help in the Cold?

Exercising in the cold doesn’t seem to help too much. It can for a short period of time though. Just try not to sweat! Exercising exhausts the bodies energy reserves for immediate heat. Though in general, exercising is a good way to keep the immune system strong. Sweating also causes the body to lose heat quickly.

It seems that previous exposure to cold temperatures is one of the few things that helps the body to adapt. But acute exposure of the skin can have a huge effect on the body’s immune response, so be sure to keep your skin covered in colder temperatures until your body has adapted. They say it takes about 2-3 weeks for your body to adapt to those lower temperatures.

The Cold and the Human Heart’s Health

Cold weather and Cardiovascular Health

People die more often of heart and respiratory diseases in the winter. Vasoconstriction increases blood pressure during the bodies cold-stimulus response. The decrease in cellular plasma also creates a lot more work for your heart.

The Body’s Response to Cold over Time

Exposure to cold causes the sympathetic nervous system to heat the body by constricting blood flow to the extremities and superficial tissue. The body then begins to constrict the flow of the immune system, as well as the nervous system. As the nervous system restricts flow, the extremities lose blood flow until frostbite and more serious, permanent damage occurs.

Who do Mammals Shiver?

Why do you Shiver when it’s Cold Outside?

Over time, the blood pressure increases to cope and the body begins to shiver at a certain point. Once you are shivering heavily, you are at the point where you can get frostbite, or even hurt yourself because the body convulses so strongly. But this can also happen well above frostbite temperatures due to the body’s tolerance level. As people get older, they shiver less, which results in a more rapid drop of temperature upon exposure.

Here’s how Shivering works Neurologically:

Located in the posterior hypothalamus (brain) near the wall of the third ventricle is an area called the primary motor center for shivering. This area is normally inhibited by signals from the heat center in the anterior hypothalamic-preoptic area but is excited by cold signals from the skin and spinal cord. Therefore, this center becomes activated when the body temperature falls even a fraction of a degree below a critical temperature level.

Humans heat themselves Naturally by Burning Fat

Humans also have regulatory neurotransmitters and hormones to help the body burn fat for heat when the body is cold. This is primarily how the newborn and elderly bodies create heat. As we get stronger immune systems, the body shiver response gets stronger, apparently.

Injuries from cold temperatures:

frostbite, hypothermia, heart attacks due to decreased blood flow

References

Common Cold Wiki –

No antibiotics, Cough Meds are BS… eat some candy:

Possible explanations may include temperature-induced changes in the respiratory system,^[42] decreased immune response,^[43] and low humidity causing an increase in viral transmission rates, perhaps due to dry air allowing small viral droplets to disperse farther and stay in the air longer.^[44]The apparent seasonality may also be due to social factors, such as people spending more time indoors, near infected people,^[42] and specifically children at school.^[37]^[41]

There is some controversy over the role of low body temperature as a risk factor for the common cold; the majority of the evidence suggests that it may result in greater susceptibility to infection.^[43]Herd immunity, generated from previous exposure to viruses, plays an important role in limiting viral spread, as seen with younger populations that have greater rates of respiratory infections.^[45]

Poor immune function is a risk factor for disease.^[45]^[46] Insufficient sleep and malnutrition have been associated with a greater risk of developing infection following rhinovirus exposure. Due to their effects on immune function.^[47]^[48] Breast feeding decreases the risk of acute otitis media and lower respiratory tract infections among other diseases,^[49] and it is recommended that breast feeding be continued when an infant has a cold.^[50] In the developed world breast feeding may not be protective against the common cold in and of itself.^[51]

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The Sciatic Nerve: A River of Energy Suppyling Human Legs

Leave a Comment / Anatomy, muscles, Nervous System, poses, practice, Science, yoga, yoga practice

The Anatomy of the Sciatic Nerve

Also known as the ischiadic nerve or ischiatic nerve, the Sciatic Nerve is the largest nerve in the human body. The Sciatic Nerve runs down the leg behind the bicep femoris and powers the thigh muscles.

The nerve begins in the Sacral Plexus

as you can see from contrasting the above depictions of the nerve. Notice the outer thigh innervation and middle leg innervation from the upper nerves in the second photo. Contrast that to the inner thigh/back-leg innervation from the lower set of nerves. The sciatic nerve is a combination of the nervous tissue from L4 to S3 and continues down the leg to branch into the Tibial Nerve and the Common Peroneal Nerve at the popliteal fossa.

The Sacral Plexus and the Greater Sciatic Foramen

Here is a fantastic depiction of the sacral plexus and the nerve’s points of joining and separation through the Greater Sciatic Foramen which is covered by the piriformis. Here is a great view of the coccyx and sacral plexus which runs down the back of the leg. As the nerve travels, it is hammocked by the piriformis and then the bicep femoris before it branches. You can see a really great example of the support of the bicep femoris below

Posterior-View-of-the-Lower-Limb-Anatomical-Course-of-the-Sciatic-Nerve — Posterior-View-of-the-Lower-Limb

You can also see that as the nerve travels, it branches below the bicep femoris and the popliteal fossa which is also known as the knee pit. The biggest bone in the body, the femur supports and protects the sciatic nerve. We could definitely get into more detail about the branching of the nerve, but for now, let’s stick with the major components, we can get more specialized later.

Implications for your Yoga Practice

If you haven’t started finding ways the stretch the muscles surrounding and supporting the biggest nerve in your body, its time to start. Finding ways to relax and stretch the piriformis and strengthen the sciatic nerve should be one of the primary goals of your practice. A healthy sciatic nerve will be most helpful in maintaining a pain-free leg!
It is necessary to work into the layers of muscles surrounding the nerve tissue to truly release tension from it. This means that although an adjustment from a chiropractor might help in the short-term, you should be focused on re-aligning the leg muscles in your daily posture to create space for the sciatic nerve.
Your hamstrings can be the primary instigator of your back pain! Quadriceps are filthy culprits as well! Find ways to stretch your legs and your back will often carry less tension as a result. And legs stretches can allow you to stretch the back in deeper ways. There are certain points inside of your hip/sacrum connection where your back and your legs are the same thing!
This is a huge reason why downward dog feels so fantastic. You get to stretch the muscles around your biggest nerves! Downward can be one of the most sustainable yoga poses. It shouldn’t hurt! Just uncomfortable at first.
Just to take the downward dog thing further, this is also why sun salutations are such a universal stretches in yoga and so good for relaxing the nervous system. I think sun salutations might be one of the best exercises you can do for your back.

15 Yoga Asanas for your Sciatic Nerve

Hero’s Pose
Downward Dog
Foward Fold
Sun Salutation A
Low Lunge
High Lunge
Pyramid Pose
Warrior 1
Eagle Pose
Triangle Pose
Revolved Triangle Pose
Half-moon
Revolved Half-moon
Half Pigeon
Finishing Ashtanga Streches

References

Foot Reflexology Chart

Movement Shapes Your Body

Foot pain from your spine?

Your Foot Bone’s Connection to your spine

How can I break my Neck in my Foot

The Sciatic Nerve: A River of Energy Suppyling Human Legs Read More »

Human Bone Anatomy | Osteology

Leave a Comment / Anatomy, health, Organ Systems, Science

What are Bones?

Bones are not inanimate rock like structures in the human body; bones are organs that produce red and white blood cells, store minerals, enable mobility, and provide structural support for the body. They are lightweight, strong, and hard, and function within the body in many different processes, including autoimmune function. , There are two types of mineralized osseous tissue, or bone tissue, cortical and cancellous, and gives the bones rigidity and a coral-like three-dimensional internal structure. Other types of tissue found in bones include marrow, endosteum, periosteum, nerves, blood vessels and cartilage.

Primary Nutrients

Most literature proposes Calcium and Vitamin D as the primary nutrients for healthy bones.

Calcium is important in bone creation and repair. Your muscles, organs, and nerves also need calcium to function properly; nerves use sodium to pump electricity through nerves in the form of action potentials. Calcium helps to keep these actions potentials from excessively firing by working in concert with GABA receptors, most notably in high intensity auditory transduction. (http://phys.org/news/2007-03-calcium-life-death-nerve-cells.html). Leafy greens, fish, and some fruits are great sources of calcium.

Vitamin D is a group of secosteroids responsible for intestinal absorption of primary nutrients such as calcium, iron, and zinc. Vitamin D is synthesized in the skin is the primary way that the body produces the nutrient; though it acts as a hormone because the nutrient travels to become active in the liver and kidneys. Vitamin D has a significant role in calcium homeostasis (balancing) and production in the kidneys and liver. It also affects neuromuscular and immune function.

Protein, magnesium, Vitamin K, and phosphorus are also suggested as beneficial nutrients for bone health.

Bone Structure

Bone tissue, bone marrow, blood vessels, epithelium, and nerves make up the different types of bone cells. Tissue includes Osteoblasts and osteocytes, which are involved in the creation and mineralization of bone; osteoclasts reabsorb bone tissue. The mineralized matrix of bone tissue has an organic component of mainly collagen called ossein and an inorganic component of bone mineral made up of various salts. Bone tissue refers specifically to the bone mineral matrix that forms the rigid sections of the organ. There are two types of bones: cortical and cancellous. Cortical bone tissue create hard exteriors for protection while cancellous bone is more spongy and allows for the metabolic processes on the interior of the organ; the two are biologically identical, but the expression of their microstructures are specialized.

Bone marrow is flexible tissue and reproduces red and white blood cells as well as lymphocytes that support the immune system. Cores of marrow in the heads of long bones create about 500 billion red blood cells per day in hematopoiesis. 4% of human physiology is bone marrow; so about 5 pounds if you weight ~125. The body creates two types of marrow: red, the only type in the body at birth; and yellow, which increases in proportion during the aging process. Transplants can cure extreme diseases and is one of the primary reasons why stem cells can be so beneficial. The body stores marrow in the femur, hips, vertebrae, and ribs.

Osteo Facts

At birth, there over 270 bones in the body, which during the aging process turn into 206 by fusing together (joining). The biggest is the femur
(thigh) and the smallest is the stapes in the inner ear. The hard cortical tissue (outer layer) comprises 80% of mass and networks of trabecular marrow comprise the rest. Bones are mineral reserves for the body and marrow stores fat. They are metabolically very active and work in tandem with the digestive system, immune system, and endocrine system in balancing nutrients, defending against disease, and releasing hormones, respectively. 22 bones fuse together after birth to form the skull. 26 aligned, specialized bones called vertebrae make up the spine, protect the spinal cord, and form the primary support structure for the body.

Aging and Osteoporosis

The problems arising from bones occur in osteoporosis, fractures, arthritis, tumors, and infections can affect the organic tissue. Fractures are breaks in tissue, from repetitive force or trauma. Aging causes osteoporosis; the body stops producing the necessary amount of building material for the body and literally means “holey bone” (porosis meaning hole). Tumors and malignancy’s can occur in various forms in bone tissue as well. This makes it much easier for the bones to fracture.

Cancer

Cancer can also occur in tissues structures and is a common site for it to metastisise to. Several primary cancers occur within the bones and some even within the marrow, such as Leukemia and multiple myeloma. The tissue distorted by cancer is normally more prone to fracture and weakness, which becomes particularly painful when it occurs in the spine.

References:

AAOS – http://orthoinfo.aaos.org/topic.cfm?topic=A00317
Wikipedia – https://en.wikipedia.org/wiki/Bone_marrow
ASU Ask a Biologist – https://askabiologist.asu.edu/bone-anatomy
Wikipedia – https://en.wikipedia.org/wiki/Neuroregeneration
NOFG – https://www.nof.org/patients/what-is-osteoporosis/
Skelton – http://www.innerbody.com/image/skelfov.html

Human Bone Anatomy | Osteology Read More »

The Idea of Evil Giovanni Domenico Ferretti, Cain and Abel, 1740

Evil and the Evolution of Morality

Leave a Comment / detachment, Evolution, Islam, religion, Science

Evil and Humanity

Evil and morality are thought structures for defining good and bad actions. Definitions of evil vary according to the culture, time, and context of the people who are defining it. An absolute definition is illusive. Many describe it as a supernatural force in our world. Some say that it is led by satan, the opposite of god. In Catholicism, this would refer to lucifer’s betrayal of god and descent into hell. Evil ascribes a certain kind of ignorance, selfishness, neglect, ignorance, and amorality.

Logical Beliefs about how evil exists

There are four different logical possibilities regarding evil, one of which you will fall into. Moral relativism is the belief that morality is shared amongst a group of people, but relative to individuals. That means that each group of people believes themselves to be ethically or morally superior to the others; most philosophers question the idea of an objective morality. It holds that morality is flexible to the cultures that employ it. Most critics of this view claim that this creates a logical conundrum, whereby judgements of morality cannot be applied.

The second possible belief is moral absolutism, where you believe that particular actions are inherently right or wrong and that certain restrictions on behavior shouldn’t be violated. Immanuel Kant’s views on duty and rights can be placed into this category. For instance, if you believe that violence should never be used even in self-defense, than you are morally absolutist about violence being wrong.

Moral universalism, or moral objectivism is the meta-ethical position that some systems of ethics apply themselves universally to a like group of individuals. For instance, all humans should not steal. This is directly opposed to moral relativism or nihilism because it creates a common standard by which all beings should act. This is an Abrahamic belief, meaning it is shared amongst the biggest religions in the world: Christianity, Islam, and also Judaism. This is the view that the United Nations adopted in 1948 after WWII, in Paris.

Amorality is the disregard for morality. This is different from immoral, which refers to the subject views of the agent/doer. Any being that is not able to act with judgement is categorically amoral. Friedrich Nietzsche rejected morality by saying that he had to for non-moral reasons. Moral Nihilism is an offshoot of this, whereby someone would consider killing someone as neither moral or immoral, which is pretty much the direct opposite of moral objectivism.

Now, you understand probably where you fall, but it is important to remember that animals, most particularly domesticated animals with exposure to human values and behaviors can develop a sense of morality as well; just think about your dog or cat. You can also be certain that this exists within animal communities for the sake of well-being for the entire community, but evolving as a sort of natural phenomenon (think of a flock of bird, or school of fish that work together by instinct).

Morality as an Evolution for Social Species

So let’s explore how morality has evolved to become what it is today, certainly led by the virtuous altruism and nihilistic amoral exemplars from the human race.

Carl Jung talked a lot about evil as a shadow-side inherent in each human, but believed to be a separate force from themselves by each individual. People project their own shadows onto others; their insecurities, fears, stresses, etc. He believed the story of Jesus to be an account of God facing his own shadow side.

Morality is certainly an evolutionary lens of humanity; we invented its examination over the course of our evolution. Morality is system of ideas about right and wrong, originating with mythology and evolving most drastically with religion. Most scientists argue that human moral behaviors can be traced through animal behaviors and instincts. Many scientists argue that there is an intrinsic science behind morality, though social scientists general consider morality to be a construct.

Evidence suggests that all life on Earth has a single common ancestor, a small single-celled organism that lived 3.8-3.5 billion years ago. But as we learn more and more about horizontal gene transference, which is the primary mechanism of gene transfer within micro-organisms, we are starting to understand that this single common ancestry might have evolved differently than we currently hypothesize.

This has led to mammals and social societies within animal species with specific hierarchies where each individual knows their place. Social order is maintained by rules of expected behavior and consequences for actions. Higher functioning primates like our closest relatives, chimpanzees and bonobos often reciprocate social behaviors and remembers favors, favorites, preferences, empathy, attachment, bonding, and altruism. Vampire bats reciprocate by sharing blood regurgitation with their bat friends, or those in dire need of feeding. Certain monkeys and dogs refuse to act unless rewarded properly and fairly for their actions.

Chimpanzees lives in groups of about 50, forming complex societies with distinct and unique hierarchies. Paleolithic hominids (2.6 millions years ago to 10,000 years ago) lived in groups of a few hundred individuals. Malcolm Gladwell mentions that humans have a limit of about 50 close friends and 300 in their extended circle, which is of course aided by advancements in technology. As community size increased, morality evolved as a means of control, cohesion, and solidarity. As the number of individuals within communities increased, so did the complexity of these hierarchies and moral systems until things like religions, cults, and more complex societal functions began to emerge.

How are Human Morals Different?

Humans societies have two major differences that separate our societies from primate and higher functioning animal societies. We enforce our moral codes more strictly with punishments, rewards, and reputation building. Humans also have a degree of abstract reasoning and objective judgement that is not present in the animal kingdom.

Morality has evolved so far that it has created a sense of human altruism that is even greater than the urge to pass on genes in many instances. This theory of collective social mind that humans can infer or transfer to each other with high levels of intelligence is an evolution that is displayed in primates, but never as heavily or significantly as in humans. Neither is the altruism that humans display towards the collective.

Psychologists believe that religion may have evolved from morality and used supernatural principles and entities to keep the group cohesive and allow the collective to adapt to the ever evolving needs of the collective with enhanced chances for cohesive survival.

There are two primary expressions and emotions involved with morality: the first is disgust; the second is shame. Both of these contribute to a social punishment system that is very active in the world around us today, especially on the internet.

Religion, Morality, and Evil

Finally, here is a list for each religion, categorizing how it’s doctrine thinks about evil:

Hinduism – Dharma divides right from wrong with strict systems of morality based on actions.
Christianity – any thought or action against the will of God is immoral.
Judasim – evil comes into existence through the actions; humans are responsible for choices.
Islam – there is no concept of absolute evil. Evil is lack of good, or disrespect of Allah.
Buddism – Desire is the root of all evil, but more focused on suffering and ignorance.
Sikkhism – evil evolves depending on one’s location along the path to liberation.

Conclusion

Remember that I am doing my best to be impartial here; if you feel like something is missing please add a comment! Evil is certainly something that has evolved with humanity and continues to evolve today, though I did my best to steer clear of any news on the subject.

This wraps up my discussion on the idea of evil, morality, and the evolution of what is right and wrong. I’m hoping to write my next article about Aristotle his concept of “the good”, if you have anything you want me to mention or discuss, let me know!

References:

Evil and the Evolution of Morality Read More »

Yoga's Primary Benefits_autonomic_nervous_sytstem

Yoga’s Primary Benefits: Control of the Autonomic Nervous System

Leave a Comment / Anatomy, health, Science, yoga, yoga benefits, yoga practice

Yoga’s Primary Benefits

Honestly, yoga’s primary benefits are still unknown. Our science isn’t good enough yet. Not really. Science is just starting to catch up to the power of some of the world’s most ancient healing traditions and are learning their meaning in a whole new light. Yoga’s primary benefit is certainly related to the functioning of the central and peripheral nervous systems, but how is something that has yet to be explained. The Ujjayi breathing technique, or breathing slowly through the nose is almost certainly related to yoga’s primary benefits; how is something that we have yet to learn. The Western world is slowly learning that the Eastern traditions, medicines, healing techniques, and ritualistic traditions are grounded in some serious observational science, even if it isn’t quantifiable and measurable by current methodologies and technologies. Even if the causes aren’t completely explained. This is happening in Acupuncture, herbology, nutrition, Ayurveda, and even Yoga is one particular field where we are learning a lot about how beneficial something as simple as breath control can be. The human body is more complex than we can currently understand; we are continually learning more about the human ecosystem that is what we define as our body.

Yoga is one particular tradition that reaches very far back in civilization, but our scientific knowledge about how yoga can help the body to heal is fairly rudimentary. We know from clinical studies that yoga helps with sleep duration and quality of sleep, we also know that it helps with anxiety, depression, and stress. But yoga in our modern society mostly means exercise, something that is vastly under-rated in American culture and in our society; 66% of Americans are overweight.

Yoga almost certainly has benefits to the endocrine system, the respiratory system, the circulatory system, the heart, and the digestive system, but many of these benefits have yet to be measured. Even our understanding of the functioning of the respiratory system is still somewhat archaic, especially in terms of the lungs interacting with the heart, especially in the paradigm of disease. We have a lot to learn, but another, even more powerful benefit that we are learning about is the control one gains over the nervous system.

Yoga and the Nervous System

The nervous system is the central source of energy for your body; the electricity in your body is the fundamental source of energy for your body and therefore your consciousness to exist. The electricity that runs down your spine and into your peripheral nervous system, or the legs, torso, arms, organs, and every other part of your body is a continually firing process that continues from before birth and ends with our final breath. This is what allows us to be alive and is the fuel for our internal fire, passion, love, and existence.

This nervous system that we have evolved into over billions of years is extremely adaptive; different aspects of it have partitioned and specialized; we have a parasympathetic part of the autonomic nervous system and a sympathetic part; a conscious part of the nervous system and an unconscious part of the nervous system.

Yoga and Stress Regulation

The parasympathetic autonomic system is largely outside of conscious control and regulates most of the “background activities” of the body, such as digestion, sexual activity and arousal, urination, etc. The sympathetic nervous system allows us to control our fight or flight response or panic responses. Yoga allows us to tap into both of these systems and influence their activities and awareness breeds control, making awareness of the proprioception of the nervous system a primary benefit as well. That’s why balancing in yoga is such an important part of the practice.

One of yoga’s greatest benefits that is also a byproduct of meditation is alleviation of tension from the muscles, cortisol from the bloodstream (stress hormone), and slowing down of the heart and therefore circulatory system. Control over the nervous system helps us to do this because it allows everything else to slow down as a result of slowing the mind, and allowing the body to reach equilibrium and decompress. This can help us to fully relax in preparation for strenuous activity and the two can balance each other out really nicely because of yoga’s benefit to slowing the nervous systems.

I’ve done yoga in airports, on airplane bathrooms, in buses, in random hotel rooms, in airplanes, in cars, in RV’s, while camping, after long days of strenuous activity, etc and I will always use it to keep my circulatory system “feeling good” while traveling. The benefits of yoga for the body are undeniable and we are just starting to learn about the real consequences of this powerful, healthy, spiritual, and enlightening practice.

sources:

Yoga’s Primary Benefits: Control of the Autonomic Nervous System Read More »

Science

Introduction

Yoga and the Nervous System

The Parasympathetic Nervous System and Yoga

Neuroplasticity and Mindfulness Practices

Yoga for Hormonal Balance

Cortisol and Stress Response

Yoga’s Effect on the Endocrine System

Practical Applications

Yoga for Substance Abuse Disorders

Incorporating Scholarly Insights into Daily Practice

Conclusion

References (read the first one!)

Key issues involving social media use for non-adults include:

“Most teens report at mental health issue” -<(instagram reports)>.

What Precautions can you take to Mitigate the Negative Impacts of Social Media

References:

The Benefits of Nasal Breathing

Ventilation and The Sympathetic Nervous System

The “Energy” Organ

Nose Breathing and the Diaphragm

Muscles involved with Breathing

How your Lungs Affect your Organ Anatomy

References:

Introducing the most Massive and Strong (in most ways) Bone in the Human Body

5 Interesting Femur Bone Statistics

The Greater Trochanter

The Lesser Trochanter

The Femoral Head

The Femoral Neck

The Femoral Body

Lower Portion of the Femur

How the Femur Bone affects your Holistic Health

Bone Marrow and the formations of new blood cells

References:

Cold Weather and Lower Temperatures Affect the Human Body

The Human Body is made to deal with the Cold

Does Exercising Help in the Cold?

The Cold and the Human Heart’s Health

Cold weather and Cardiovascular Health

The Body’s Response to Cold over Time

Who do Mammals Shiver?

Why do you Shiver when it’s Cold Outside?

Here’s how Shivering works Neurologically:

Humans heat themselves Naturally by Burning Fat

Injuries from cold temperatures:

References

Common Cold Wiki –

No antibiotics, Cough Meds are BS… eat some candy:

The Anatomy of the Sciatic Nerve

The Sacral Plexus and the Greater Sciatic Foramen

Implications for your Yoga Practice

15 Yoga Asanas for your Sciatic Nerve

References

What are Bones?

Primary Nutrients

Bone Structure

Osteo Facts

Aging and Osteoporosis

Cancer

References:

Evil and Humanity

Logical Beliefs about how evil exists

Morality as an Evolution for Social Species

How are Human Morals Different?

Religion, Morality, and Evil

Conclusion

Yoga’s Primary Benefits

Yoga and the Nervous System

Yoga and Stress Regulation

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